| a) WARM UP:
7 min AMRAP:
- 5 Slow Air Squats
- 10 Sit Ups
- 15 Mountain Climbers
Take an empty bar and warm up the back squat. |
| b) STRENGTH:
E3MOM Squat work – %age is based on your 1rm Back Squat
- Set #1 – 3 Back Squats @ 80% of 1RM Back Squat
- Set #2 – 1 Back Squat @ 85%
- Set #3 – 3 Back Squats @ 80%
- Set #4 – 1 Back Squat @ 88%
- Set #5 – 3 Back Squats @ 80%
- Set #6 – 1 Back Squat @ 91%
- Set #7 – 3 Back Squats @ 80%
- Set #8 – 1 Back Squat @ 94%
- Set #9 – 15 Front Squats @ 56%
|
| c) WOD:
Alternating EMOM x 8 (4 Rounds):
- Odd Minutes – 45 Second Row @ a 2K Pace
- Even Minutes – 10 Burpees over the bar (lateral)
|
d) ACCESSORY WORK:
- 50 Strict Presses (75/55)
*Every break, complete 40 Double Unders |
e) POST-WOD RECOVERY:
- Roll quads, adductors, T Spine plus couch stretch
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CrossFit and Personal Training 